3 MONTH BASE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

EricRosburg on February 07, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Triceps, Biceps, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	-	12	0
	-	10	0
	-	8	0
	-	6	0
	-	12	0
Machine Wide Fly	-	12	0
Back
Wide-Grip Front Pulldowns	-	12	0
	-	10	0
	-	8	0
	-	6	0
	-	12	0
Pull Ups	-	12	0
Triceps
Triceps Cable Pushdowns	-	12	0
	-	10	0
	-	8	0
	-	6	0
	-	12	0
Triceps Parallel-Bar Dips	-	12	0
Biceps
Standing Alternate Dumbbell Curls	-	12	0
	-	10	0
	-	8	0
	-	6	0
	-	12	0
Cable Curls	-	12	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
stair climber	0 miles	60	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	-	12	0
	-	10	0
	-	8	0
	-	6	0
	-	12	0
Hack Squats	-	12	0
Dumbbell Lunges	-	12	0
	-	10	0
	-	8	0
	-	6	0
	-	12	0
Lying Leg Curls	-	12	0
Calves
Standing Calf Raises	-	12	0
	-	10	0
	-	8	0
	-	6	0
	-	12	0
Calf Presses	-	12	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	30	0

Using as a weight/cardio base to build general strength for open water swim season. Not listed is the pool training for the 2-a-days

EricRosburg

February 7, 2016 at 5:38pm